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Sweet and Sour Pineapple Fish

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Sweet and sour pineapple fish is sweet and juicy with crunchy vegetables.

White fish is cooked in a frying pan with broccoli and pineapple. A homemade sweet and sour sauce is thickened on the stove and mixed together. Everything is served overtop of fresh white rice.

It's quick to make without a lot of fuss. The recipe uses only one frying pan and a rice cooker making cleanup a cinch!

Pineapple chunks, broccoli florets, and chunks of fish in a sweet and sour sauce with sesame seeds over a bed of rice.

Weeknight Dinner Recipe

I really love white fish recipes during busy weeknights. Cod, haddock, and tilapia are budget-friendly options to add to your weeknight dinner rotation.

  • This easy recipe can be put together in under 20 minutes.
  • Fish will cook fast, white fish is budget friendly and a great alternative to chicken or pork recipes.
  • The sweet and sour sauce is made using inexpensive ingredients, most of which you probably already have in your kitchen. However, if you're in a pinch for time, a store-bought sweet and sour sauce will also do the trick!
  • Serve this fish recipe over white rice, quinoa, or fresh pasta.
  • For more easy sweet and sour recipes, try our sweet and sour chicken bites, homemade sweet and sour meatballs, or frying pan sweet and sour sausage.
Recipe ingredients including white fish fillets, bowls of cooked white rice, soy sauce, broccoli, pineapple, green onion, honey, ketchup, cornstarch, sesame seeds, garlic powder and onion powder.

Recipe Ingredients

FISH: You can use fresh or frozen cod, haddock, tilapia fillets, or any other white fish. Frozen fillets can be thawed or chopped frozen and added straight to the frying pan.

VEGETABLES: Frozen broccoli florets and green onions keep this recipe simple and easy.

PINEAPPLE: Canned pineapple chunks add the perfect sweetness to this recipe. The juice is also used for the sweet and sour sauce.

SAUCE: A few budget-friendly ingredients including ketchup, soy sauce, honey, white vinegar, cornstarch, garlic powder, ground ginger, salt and pepper create the delicious sauce.

Four images showing steps to find recipe including chopped broccoli and fish fillets on counter with a knife. A frying pan with raw fish and broccoli. A pan with brown sweet and sour sauce. And a pan with pineapple chunks, broccoli, and fish in brown sauce.

How To Make Sweet and Sour Pineapple Fish

This is one of the easiest ways to enjoy fish as it's cooked fast and without a lot of fuss. Here’s a quick overview of how to make them with full instructions in the recipe card at the bottom of this post.

  1. Cook the rice using a rice cooker or on the stove (depending on your preference).
  2. Cook broccoli in a frying pan over medium-high heat, add white fish and pineapple chunks. Set aside once cooked.
  3. Add sauce ingredients to the frying pan and stir gently until thickened. Drizzle overtop of fish and pineapple mixture. Stir in green onions.
  4. Serve over rice with a sprinkle of sesame seeds.

Leftover sweet and sour pineapple fish can be stored in an airtight container in the fridge up to 3-4 days. Reheat in the microwave for 1-2 minutes until warmed through.

I like to sprinkle a little bit of water overtop of my leftover rice before microwaving. I find this helps to make it softer.

Sweet and sour fish with pineapple and broccoli in a frying pan.

Recipe Tips

  • The white fish will crumble as you stir it. Personally, I don't mind it this way. However, if you prefer larger chunks, gently stir only a few times while cooking, and to toss with the sweet and sour sauce.
  • Frozen fish can be added straight to the frying pan. Just chop it into smaller chunks before cooking.
  • If broccoli florets are too large, chop them into bite-size pieces while they're still frozen.
  • Use leftovers in a wrap or pita for an easy lunch.
  • Try this recipe with chicken or pork, chopping the meat into smaller pieces before cooking.
  • Substitute broccoli for bell peppers, mushrooms, asparagus, spinach, corn or peas.
Two white bowls with rice and topped with pineapple chunks, broccoli and fish in a brown sauce and topped with sesame seeds.

More Sweet and Sour Recipes

Sweet and Sour Pineapple Fish

White fish is cooked in a frying pan with broccoli and pineapple. A homemade sweet and sour sauce is thickened on the stove and mixed together. Everything is served overtop of fresh white rice.
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4 servings

Ingredients

  • 1-2 white fish fillets
  • 2 cups frozen broccoli - chopped small
  • 1 can pineapple chunks - keep the juice
  • ½ cup pineapple juice
  • 1 Tbsp ketchup
  • 1 Tbsp soy sauce
  • 1 Tbsp honey - or real maple syrup
  • 2 tsp white vinegar
  • 2 tsp cornstarch
  • 1 tsp garlic powder
  • ½ tsp ground ginger
  • ¼ tsp salt
  • ¼ tsp ground black pepper
  • 1 green onion stalk - chopped small
  • 1 tsp sesame seeds

Instructions

  • Cook 1½ cups of uncooked rice according to package instructions.
    Rice in a rice cooker.
  • Drain the pineapple chunks, reserving ½ cup of pineapple juice for the recipe.
    Chop the broccoli and fish fillets into smaller bite-size pieces.
    Two images together. First is chopped broccoli and fish with a knife on a cutting board. Second is a bowl of pineapple juice and a can of pineapple chunks.
  • Heat cooking oil in a skillet over medium-high heat. Add the broccoli and cook until warmed through and tender, about 1-2 minutes.
    Two images of a frying pan with small chopped broccoli pieces and a spatula.
  • Add in the chopped fish and cook until it turns white and opaque on all sides, about 2-3 minutes.
    Two images of a frying pan. First with broccoli pieces and raw chunks of fish. Second is cooked broccoli and cooked fish pieces.
  • Stir in the pineapple chunks.
    Two images of a frying pan. First is pineapple, broccoli and fish. Second is ingredients mixed together evenly.
  • Pour the fish, broccoli and pineapple chunks into a bowl and set aside.
    Cooked broccoli, pineapple chunks, and fish flakes in a white bowl with a wood spatula.
  • Add pineapple juice, ketchup, soy sauce, honey, cornstarch, white vinegar, garlic powder, ground ginger, salt and pepper to the frying pan over medium low heat. Stir frequently until sauce thickens, about 3-4 minutes.
    Two images of a frying pan. First is various brown liquids dumped in to pan. Second is thickened brown sauce with a spatula in pan.
  • Add back in the fish and broccoli mixture, plus fresh green onions. Gently stir everything together.
    Two images of the recipe. First is cooked ingredients dumped overtop of sweet and sour sauce. Second is fish chunks, pineapple, broccoli and green onion mixed with the sauce.
  • Scoop over fresh rice, drizzling extra sauce in the frying pan overtop. Serve and enjoy!
    A white bowl with rice and sweet and sour pineapple fish on top with a fork.

Recipe Notes:

  • Leftover sweet and sour pineapple fish can be stored in an airtight container in the fridge up to 3-4 days. Reheat in the microwave for 1-2 minutes until warmed through.
  • I like to sprinkle a little bit of water overtop of my leftover rice before microwaving. I find this helps to make it softer.
  • The white fish will crumble as you stir it. Personally, I don’t mind it this way. However, if you prefer larger chunks, gently stir only a few times while cooking, and to toss with the sweet and sour sauce.
  • Frozen fish can be added straight to the frying pan. Just chop it into smaller chunks before cooking.
  • If broccoli florets are too large, chop them into bite-size pieces while they’re still frozen.
  • Use leftovers in a wrap or pita for an easy lunch.
  • Try this recipe with chicken or pork, chopping the meat into smaller pieces before cooking.
  • Substitute broccoli for bell peppers, mushrooms, asparagus, spinach, corn or peas.

Nutrition Info

Calories: 234kcal | Carbohydrates: 46g | Protein: 13g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 21mg | Sodium: 499mg | Potassium: 583mg | Fiber: 6g | Sugar: 28g | Vitamin A: 4743IU | Vitamin C: 26mg | Calcium: 64mg | Iron: 2mg

The nutritional information provided is an estimate and is per serving.

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